Search Weight Loss Topics:

Page 516«..1020..515516517518..530540..»

Home » Page 516

Every January we're bombarded with advertisements for fad diets, weightloss programmes and healthy eating alternatives as companies make the most of people's New Year's Resolutions.

After over-indulging at Christmas, many of us are tempted to search for a quick fix to lose weight or get into shape, but the truth is it rarely works.

So Tamara Willner, nutritionist for Second Nature, is urging people to ditch the fad diets this year and try something a bit different.

She explains: "This year we are taking a stand against unhealthy, unrealistic fad diets, because they dont work.

"Although they usually result in fast weight loss, we know that fad diets dont last in the long term.

"Research shows two-thirds of people regain all the weight they lost and then some following a highly restrictive diet."

Tamara claims that it's much better to look at your health holistically, focusing on the bigger pictre including sleep, stress, movement as well as nutrition.

She says it's the "most effective way to lose weight and prevent regaining the pounds in the future."

"Plus, learning to enjoy the things we love mindfully, whether thats chocolate or wine, rather than restrict ourselves and then binge on these items, is much more likely to result in long-term results", she adds.

She says: "Our movement asks people to stop opting for solutions that dont work and advice that isnt legitimate. Instead, we suggest sustainable changes you can make to improve your health and lose weight in the long term.

"Theres nothing wrong with wanting to make healthy changes. The issue is when we make unrealistic goals, inevitably fail to achieve those goals, and then feel as though we arent good enough or weve failed.

"Plus, its common to develop an unhealthy relationship with food and see food as the enemy.

"Losing weight and making healthy changes to our lifestyle doesnt need to feel like a punishment.

As part of their #stopfaddiets campaign, Second Nature has put together a list of things you can do instead.

They've also come up with an alternative meal plan, filled with delicious and healthy ideas that will allow you to enjoy your dinner while still being healthy.

MONDAY

Breakfast - Baked beans

Serves 4

INGREDIENTS

2 tbsp extra virgin olive oil

1 small onion, diced

4 garlic cloves, finely diced or minced

1 handful fresh thyme leaves, roughly chopped

1 tbsp wholegrain mustard

500ml vegetable or chicken stock

125g tomato paste

2 x 400g tins white beans (haricot, butter beans, or cannellini), rinsed and drained

METHOD

1. Heat the oil in a non-stick saucepan, over medium heat.

2. Fry the onion and garlic for 5mins, or until soft and slightly browned.

3. Add the thyme, mustard, stock, tomato paste, and beans. Season with salt and pepper,

and bring to a boil.

4. Reduce heat and simmer for 30mins, or until the liquid has reduced by half. The sauce

should be fairly thick.

LUNCH

Mini omelettes

Serves 4

INGREDIENTS

2 tsp extra virgin olive oil

1 small onion, finely diced

1 red pepper, diced

1 large tomato, diced

2-3 handfuls spinach, roughly chopped

1 tbsp sundried tomatoes, finely sliced (optional)

8 medium or large eggs

125ml milk

tsp ground paprika

tsp chilli powder

60g Cheddar cheese, grated

METHOD

1. Preheat the oven to 160C/140C fan.

2. Heat 1 tsp of the oil in a frying pan, over medium heat. Fry the onion, pepper, and

tomato for 8mins, or until soft.

3. Add the spinach, mix well, and cook for 2mins. Remove from the heat and add the

sundried tomatoes (if using).

4. Break the eggs into a large bowl. Add the milk, paprika, chilli, salt, and pepper. Mix well

with a fork or whisk.

5. Lightly oil a 12 cup muffin tin, with the other tsp of oil. Divide the vegetables evenly

between the 12 cups. Carefully fill the cups with the egg mix and top with grated cheese.

6. Bake for 15-20mins, until the omelettes are just cooked through and slightly browned

on the top.

DINNER

Chilli con carne

Serves 4

INGREDIENTS

1 tbsp olive oil

1 brown onion, diced

2 garlic cloves, finely diced or minced

500g beef mince

1 tsp cayenne pepper

1 tsp hot smoked paprika

tsp ground cumin

tsp ground coriander

tsp dried oregano

3 medium carrots

2 large red peppers

1 x 400g tin kidney beans, rinsed and drained

2 tbsp tomato paste

1 x 400g tin chopped tomatoes

150ml beef stock

100ml red wine

1 lime, juiced, sliced

4 tbsp sour cream (optional)

1 avocado, diced

1 romaine lettuce head, finely sliced

80g uncooked brown rice

METHOD

1. Heat the oil in a large casserole dish, over medium heat.

2. Fry the onion and garlic, until softened.

3. Add the mince and break it apart with a wooden spoon, cook until browned all

over. Mix in all the spices and stir for 1-2mins.

4. Add the carrots, peppers, beans, and tomato paste, and stir for 2-3mins or until

slightly softened and covered in spices.

5. Pour in the chopped tomatoes, beef stock, wine, and lime juice. Cover with a lid,

leaving a small gap so liquid can evaporate slightly. Cook for 20mins, until the

liquid has reduced and the sauce is thick.

6. Serve with chopped avocado, romaine lettuce and sour cream. Serve with 1

portion of brown rice (20g uncooked/50g cooked per person).

TUESDAY

BREAKFAST

Excerpt from:
Ditch the diet this January - what to do instead get healthy and lose weight - Mirror Online

Read More..

When you think "fast food," a phrase that probably doesn't come to mind is "healthy food." However, in recent years, many fast food restaurants have started to expand their menus to offer more than just burgers and fries.

"Over the past few years, fast-food chains have realized the consumer is becoming increasingly health-conscious, and in order to keep up, they have added a ton of menu options for someone trying to stay healthy," notes Jonathan Valdez, RDN, owner of Genki Nutrition and spokesperson for New York State Academy of Nutrition and Dietetics.

And if you're on a weight loss journey, that means that you will be able to find options that won't hinder your goals.

"Fast food gets a bad reputation, sometimes unrightfully so, for being super unhealthy because of the high-calorie density options (think lots of calories, in a small amount of food)," says Mike Gorski, RD, registered dietitian, fitness coach, and owner of MG FitLife. "However, losing weight comes down to eating fewer calories than you burn, and with a little pre-planning and creativity, you CAN be successful while still eating fast food."

We asked dietitians for their picks for the healthiest fast food meals that will help you stay on track with your weight loss. Here are 19 of their picks. Read on, and for more on healthy eating, don't miss Simple Ways to Start Losing Weight Immediately, According to Science.

270 calories, 4.5g fat (1.5g saturated fat), 540 mg sodium, 41 g carbs (5 g fiber, 8 g sugar), 21 g protein

"With only 270 calories, this sandwich is packed with whole grains and veggies providing 5 grams of satiating fiber, as well as 21 grams of protein," says Keri Gans, MS, RDN, CDN, author of The Small Change Diet. "This combo should keep you full for many hours."

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

300 calories, 12 g fat (5 g saturated fat), 820 mg sodium, 30 g carbs (2 g fiber, 3 g sugar), 18 g protein

"McDonald's has gotten a bad rap over the years but not everything on the menu deserves the shade. The Egg McMuffin is a classic breakfast sandwich that is only 300 calories and contains 18 grams of protein that will keep you full until lunchtime," says Valdez. "The total fat of 13 grams and 6 grams (32% of your daily value) is on the steeper side but fairs better calorie-wise than the other options on the menu. It also has zero added ingredients, so you don't have to worry that you're getting more than egg, cheese, and Canadian bacon on an English muffin."

Grilled Nuggets: 200 calories, 4.5g g fat (1g saturated fat), 660 mg sodium, 2 g carbs (0g fiber, 2 g sugar), 38 g protein

Fruit Cup (Medium): 60 calories, 0g g fat, 0mg sodium, 15 g carbs (2g fiber, 11 g sugar), 1 g protein

"A 12 piece serving of grilled nuggets contains about 200 calories and 38 grams of protein. This high protein option paired with a side of fruit would make a very tasty and filling meal, which is important for people on a weight loss journey," says Amber Pankonin, MS, RD, LMNT, registered dietitian and owner of Stirlist. For more healthy chicken options, check out theseThe Healthiest Fast-Food Chicken Nuggets, According to Dietitians.

430 calories, 17 g fat (5 g saturated fat), 810 mg sodium, 57 g carbs (10 g fiber, 2 g sugar), 12 g protein

"Packed with 27 grams of protein, this filling bowl contains 420 kcal and only 3 grams of saturated fat, making this item macro-nutrient friendly," says Silvia Carli, MS, RD, CSCS, a registered dietitian with 1AND1 LIFE. "The meal also contains 9 grams of fiber. Fiber promotes satiety, and it passes through the intestine without being metabolized for energy, meaning that it does not contribute to caloric intake."

300 calories, 13 g fat (6g saturated fat), 720 mg sodium, 32 g carbs (2 g fiber, 7 g sugar), 15 g protein

"Sometimes if you avoid what you crave, you crave it even that much more. So, if you feel like a burger, have a burger! But try and keep it simple," says Gans. "McDonald's classic cheeseburger is only 300 calories, so can easily fit into anyone's weight loss plan. And if you really want those friesorder the kids size for only another 110 calories."

Green Goddess Cobb Salad: 260 calories, 15 g fat (3.5 g saturated fat), 460 mg sodium, 13 g carbs (4 g fiber, 6 g sugar), 21 g protein

Turkey Chili: 200 calories, 7 g fat (3 g saturated fat), 460 mg sodium, 20 g carbs (9 g fiber, 6 g sugar), 14 g protein

"A soup and salad combo is a great way to get some extra veggies in during the day. I love this particular combination because the beans from the chili add an extra 4 grams of fiber to the 9 grams of fiber you're getting from the salad (52% of the daily value) and you're getting a good dose of protein (a total of 35 grams) so both options are going to set you up to stay full and stave off cravings later in the day," says Valdez. "What's even better is that Panera has done the work of portioning your food for you so you don't have to worry about overdoing it on the portion size, which can often sabotage people without them realizing it when trying to lose weight."

290 calories, 8 g fat (3.5 g saturated fat), 840 mg sodium, 34 g carbs (3 g fiber, 5 g sugar), 20 g protein

"Don't forget to balance out your high-calorie coffee drinks with this low-calorie option at Starbucks," says Gorski. "Some of their coffees can be over 1,000 calories, so find a balance between your favorite drinkand this low-calorie high protein wrap."

360 calories, 9 g fat (1.5 g saturated fat), 780 mg sodium, 35 g carbs (2 g fiber, 7 g sugar), 34 g protein

"At only 360 calories, yet with a whopping 34 grams of protein, this sandwich should prove to be a satisfying option on the go," says Gans.

160 calories, 5 g fat (2.5 g saturated fat), 500 mg sodium, 16 g carbs (1 g fiber, 1 g sugar), 12 g protein

"I appreciate that Taco Bell was one of the first fast-food restaurants to post ingredient and nutrition information online. The nutrition calculator is really helpful when finding options that fit your weight loss goals," says Pankonin. "A personal favorite is the chicken soft taco as each taco contains 160 calories and 12 grams of protein. And several menu items can be customized as Fresco-style, which can replace cream sauces with tomatoes."

160 calories, 3 g fat (0.5 g saturated fat) ,125 mg sodium, 28 g carbs (4 g fiber, 0 g sugar), 5 g protein

"Oatmeal is always a great option when trying to lose weight. The high fiber content (4 grams) helps to fill you up and keep you full for longer. The oatmeal at Starbucks comes with packets of nuts and dried fruit (ditch the brown sugar)," says Valdez. "I will usually throw the nuts for added omega-3's and about half of the dried fruit on top to give some sweetness. 160 calories may seem low along with the 4 grams of protein. However, when you add the Siggi's yogurt, you add an additional 110 calories and 15 grams of protein. A much fuller breakfast to fight off cravings before lunchtime."

Related:12 Side Effects of Eating Oatmeal, Say Dietitians

350 calories, 8 g fat (1.5 g saturated fat) ,1300 mg sodium, 40 g carbs (4 g fiber, 6 g sugar), 31 g protein

"Subway 6" Turkey, Double Meat, No Cheese, Light Mayo, ALL veggies. This is my personal "go-to" for traveling because I know exactly what's in it, high protein, moderate carbs, and lower fatand FULL of vegetables," says Gorski.

410 calories, 14 g fat (6 g saturated fat) , 590 mg sodium, 52 g carbs (7 g fiber, 4 g sugar), 12 g protein

"This breakfast sandwich is packed with healthy fats, fiber, and proteinkey nutrients to keep you satiated till lunchtime," says Gans.

420 calories, 9 g fat (2.5 g saturated fat), 1585 mg sodium, 51 g carbs (15 g fiber, 10 g sugar), 34 g protein

"One way to save calories when ordering is to forgo the tortilla/rice and go for a salad bowl. Loading up Chipotle's salad bowl with fajita veggies (20 calories), beans (130 calories), pico de gallo (25 calories), and a lean protein, like steak which is only 150 calories, will make for a satisfying meal full of vitamins and minerals," says Valdez. "All of these options keep the meal relatively low-cal (this meal is only 420 calories and 9 g of fat), without making you feel deprived, or leaving you feeling hungry after you finished eating. Pro-tip: get guacamole on the side. Yes, avocado is a healthy fat, but you CAN have too much of a good thing. This way you can portion out exactly how much you want. And if you're watching sodium intake, you may want to go easy on the salsas. While it's still a better alternative to most dressings, pico de gallo contains about 565 milligrams of sodium (about 24% the daily value)."

290 calories, 14 g fat (6 g saturated fat, .5 trans fat), 610 mg sodium, 26 g carbs (1 g fiber, 6 g sugar), 15 g protein

"Burgers like this one can be a decent choice for those on a weight loss journey. This cheeseburger has 290 calories and 15 grams of protein," says Pankonin. "Pair this with a side of apple slices and it can make for a very satisfying meal compared to eating a prepared salad off the menu. This is fewer calories compared to the parmesan Caesar salad which has almost 500 calories with the dressing."

320 calories, 6 g fat (1 g saturated fat), 680 mg sodium, 41 g carbs (4 g fiber, 9 g sugar), 28 g protein

"If you're going to go with a chicken sandwich, this is your best bet. High protein and low in calories make it a great choice," says Gorski.

270 calories, 4.5 g fat (1.5 g saturated fat), 540 mg sodium, 41 g carbs (5 g fiber, 8 g sugar), 21 g protein

"When in doubt, go grilled! Items that have been fried generally have a higher overall calorie and fat content than those that have been grilled. Not to mention the fats in fried foods are largely saturated and/or trans fats which have been known to contribute to high cholesterol, atherosclerosis, and heart disease. Choosing menu items that have been grilled vs. fried will not only help in your weight loss pursuits but also help to keep you heart-healthy," says Valdez. "This sandwich is made with grilled chicken and a double serving of veggies on a 6" whole grain sub. Its contents aren't simply great low-fat options with only 4.5 grams fat and 1.5 grams saturated fat (about 0.9% the daily value for saturated fat), they're packed with nutrients. And because it's only 6 inches, you don't have to worry that you might over-do it. Counting carbs? Ask for this sandwich on one of their flatbreads."

400 calories, 20 g fat (9 g saturated fat), 920 mg sodium, 33 g carbs (2 g fiber, 7 g sugar), 22 g protein

"Yes, the McDouble. You may have been thinking of a chicken sandwich, but the McDouble actually has the same amount of calories (400) as the McChicken, but 8 more grams of protein, and less fat! Pair it with some fresh fruit and water and it's actually not that bad of a meal!" says Gorski.

Related:We Tried Every Burger at McDonald's, and This Was the Best

430 calories, 17 g fat (5 g saturated fat), 810 mg sodium, 57 g carbs (10 g fiber, 2 g sugar), 12 g protein

"If you are looking for a plant-forward option that will be satisfying Taco Bell's Power Bowl might be a very good choice," says Gans. "Their bowl is packed with fiber, providing 10 grams, for only 430 calories. To make it 100% plant-based, pass on the cheese to save another 60 calories."

430 calories, 23 g fat (3 g saturated fat), 720 mg sodium, 29 g carbs (6 g fiber, 7 g sugar), 31 g protein

"This meal provides 31 grams of protein and a friendly 430 calories. It comes with 6 grams of fiber," says Carli. "Make it 10 by adding a side of fresh fruit for added vitamins and minerals and to satisfy a sweet tooth." Speaking of sides, what about reminiscing on these 15 Discontinued Fast-Food Sides We Want Back.

Excerpt from:
19 Healthiest Fast-Food Meals for Weight Loss, According to RDs - Eat This, Not That

Read More..

Lockdown love handles, Thanksgiving tummies and Christmas pie thighs these are just a few of the things you may hope to leave behind in 2021.

But tacking on a few workouts a week isnt going to get you your weight-loss wishes.

A recent study found that people who followed a rigorous hour-long workout on a daily basis lost substantially more weight than those who only got their heart rates up a few times a week.

Thats partly because people who exercise tend to eat more to make up for their exertions, but only up to a point meaning those who only worked out a couple times a week canceled out any caloric losses, while those who exercised daily didnt.

Even more interesting, the intense workout regimens appeared to boost levels of the appetite-suppressing hormone leptin in the body, something occasional exercise did not do.

Logging an average of 300 minutes of exercise weekly or working out 40 to 60 minutes, six days a week and burning about 3,000 calories total, was the fat-burning sweet spot in the study, authored by Kyle Flack, Ph.D., an assistant professor of nutrition at the University of Kentucky.

And while any exercise is better than no exercise, those looking to move the dial on the scale will need to put in the time roughly 60 minutes every day.

Unfortunately, that level of commitment is enough to make most would-be workout warriors want to quit mid-battle of the bulge.

So, how to stay motivated when the task appears so daunting?

The key is to not make fitness a game of how miserable you can make yourself, celebrity fitness trainer John Basedow told The Post. You have to make exercise something thats enjoyable, something that fits into your lifestyle and something that you look forward to doing.

Experts such as him say that the new routine, and all the endurance that comes with it, has to happen gradually. In other words, you cant expect to instantaneously go from zero to beast mode.

Here, gym gurus offer the best at-home hour-long workouts that will help you build your strength and commitment in the new year.

Basedow, the muscle-bound mastermind behind exercise empire Fitness Made Simple, says a healthy blend of cardio and weightlifting is the chefs kiss for melting off those extra chunks without igniting the flames of workout burn-out.

Theres nothing better than doing a combination of weight training and cardio for weight loss, the Long Island native told The Post. You can do 30 minutes of any cardio that gets you moving, gets your heart rate up and gets you into that fat-burning mode.

After spending a few minutes warming up with simple stretches and yoga moves, you might get your heart pumping by running on the elliptical machine, taking a high-powered walk on the treadmill or in the park or engaging in a a safe game of racquetball with friends.

Then its onto the weights: Combine your cardio with another 30 minutes of strength training your bodys different muscle groups with a pair of adjustable dumbbells, and youre going to get amazing results, he said.

He suggests three sets of 10 to 12 reps each of chest incline presses and dumbbell back rows, bicep curls and tricep extensions and walking dumbbell lunges (see breakout below) and squats. Finish with crunches (eventually working up to three sets of 50 reps), then upper and lower body stretches to cool down.

Walking lunges with dumbbells

This strength-training exercise works the butt, thighs, quads, hamstrings, core and biceps.

How many: Three sets of 10 to 12 reps with weights

How to:

Pole and aerial fitness trainer Abigail Williams-Joseph stresses the importance of building muscle and core strengthening. Simply focusing on calorie loss misses the big picture, she said.

Burning 3,000 calories and getting to the gym every single day in order to lose a certain amount of weight per week is not our main focus, Williams-Joseph told The Post. Were building people up to be physically strong, and to increase their mobility and flexibility.

Williams-Joseph says at-home cellulite soldiers can combat the fat with a solid body-weight training routine.

Stefano Giovannini

Stefano Giovannini

No matter your New Year goals, these top healthy snacks...

She suggests a 10- to 15-minute workout that incorporates full body stretches; head, wrist, arm and ankle circles; jumping jacks; and chest-cross arm swings.

Then its on to a series of body-weight exercises pushups, shoulder shrugs, pullups, lateral leg raises, squats, lunges and knee tuck crunches (see breakout below). For each exercise, do three sets of 20 reps, with a 30-second rest between sets.

Finish with a brief cool down, 30 seconds on each side, that includes arm-cross shoulder stretches, overhead tricep stretches and glute stretches.

Knee tuck crunches

This ab-buster strengthens the core, makes your hips and back more flexible and increases mobilityand flexibility.

How to:

Armed with more than three decades of exercise expertise, certified group fitness trainer Cheryl Kellys high-octane classes are kryptonite to calories.

Like Basedow, she recommends a mix of cardio and weight training each day, coupled with a warmup and cool-down period.

The key to success, she stressed, is variety.

Change up your cardio and weight-training routine every day, Kelly told The Post. Mix it up as often as possible.

When working out on your own at home, the New Jersey instructor suggests 25 to 30 minutes of fun, fast-paced cardio such as kickboxing (try the breakout move below), step aerobics or a high-speed walk or run on the treadmill.

Complete the routine with some weight-training moves. For those who dont have weights or kettlebells, Kelly says doing lunges and bicep curls with household items such as heavy cans of food, full water jugs or detergent containers will get the job done.

For this 20-minute muscle-building segment, try four sets of 15 reps, with a 10-second rest between sets, of the following moves: alternating bicep curls, seated dumbbell extensions, lateral arm raises, hop squats, back rows, pushups and tricep dips.

Jab, cross, hook, upper cut combo

This heart-rate lifter is great for cardiovascular health, while burning calories and building muscle strength and balance.

How many:Repeat combo 50 times

How to:

Visit link:
You have to exercise an hour to lose weight here's how to make the most of it - New York Post

Read More..

PopSugar

If you're looking to lose body fat and work your muscles, this 45-minute workout designed by ACE-certified fitness instructor John Kersbergen is the place to start. It combines cardio with strength training moves - so aside from burning calories, it'll also help you build muscle, which increases your metabolic rate and helps you burn more calories when you're not working out. Essentially, this routine will help you effectively, efficiently lose weight without taking up too much time, but heed this warning: it's fast-paced and will leave you dripping with sweat! Before we get into the workout, here are a few quick reminders. This workout can help you build muscle when done consistently, but you'll also want to eat a balanced, protein-filled diet and get adequate sleep to reach that goal. The same goes for losing weight; a consistent workout routine (that includes workouts like this one) is key, but so is eating a nutrient-dense diet and working toward a modest calorie deficit (burning more calories than you consume). It's important to remember that you can't control some factors, such as your genes and hormones, and these will also impact your weight loss. With all that said, this is a Tabata workout, which is a form of high-intensity interval training (HIIT). It's a good choice for weight loss, as studies have indicated that HIIT workouts may help diminish belly fat more effectively than steady-state cardio. Each four-minute section of this workout involves eight rounds of 20 seconds of work followed by 10 seconds of rest. What makes this workout so intense is that it's long: 45 minutes total! You get a one-minute rest every 12 minutes, so soak it up, and remember that if you're at your limit or just not used to this style of training, it's OK to take a longer rest or complete your exercises at a slower pace. Drink some water, catch your breath, walk around a little, and then get ready to rev up the intensity once again. Related: Start Our 30-Day Beginner Bodyweight Challenge Today and Get Stronger Every Day! 45-Minute HIIT Workout For Weight Loss Equipment needed: jump rope (if you don't have one, just pretend!), medium- to heavy-weight dumbbells (five to 20; here are more tips for choosing the right weight), and a clock, timer, or Tabata app to keep track of time. Directions: Start by completing the warmup circuit below as many times as you can in five minutes. Then, start the first block of the workout. Do 20 seconds of the first exercise, then rest for 10 seconds before completing 20 seconds of the second exercise. Rest for 10 seconds, then repeat the two-move circuit for four rounds total. Repeat this format for each block, taking a longer, one-minute rest where indicated. Cool down after the workout with full-body stretches. 0:00-5:00 Warmup Repeat as many times as you can in 5 minutes 10 jumping jacks 10 forward backward lunges (5 per side) 10 plank jacks 5:01-6:00 Rest 6:01-10:00 Cardio Repeat 4x 20 seconds jump rope, 10 seconds rest 20 seconds mountain climbers, 10 seconds rest 10:01-14:00 Legs Repeat 4x 20 seconds air squats, 10 seconds rest 20 seconds goblet squats, 10 seconds rest 14:01-18:00 Arms Repeat 4x 20 seconds triceps push-ups, 10 seconds rest 20 seconds dumbbell thrusters, 10 seconds rest 18:01-19:00 Rest 19:01-23:00 Core Repeat 4x 20 seconds plank with bunny hops, 10 seconds rest 20 seconds v-sits, 10 seconds rest 23:01-27:00 Cardio Repeat 4x 20 seconds jump rope, 10 seconds rest 20 seconds mountain climbers, 10 seconds rest 27:01-31:00 Plyo Repeat 4x 20 seconds burpees, 10 seconds rest 20 seconds split lunge jumps, 10 seconds rest 31:01-32:00 Rest 32:01-36:00 Back Repeat 4x 20 seconds Superman lifts, 10 seconds rest 20 seconds plank with row, 10 seconds rest 36:01-40:00 Butt Repeat 4x 20 seconds jump squats, 10 seconds rest 20 seconds deadlifts, 10 seconds rest 40:01-44:00 Cardio Repeat 4x 20 seconds jump rope, 10 seconds rest 20 seconds mountain climbers, 10 seconds rest 44:01-45:00 Rest Keep reading for a description of each move. Related: Transform Your Abs With This 2-Week Crunch Challenge - It Takes Just a Few Minutes a Day!

See more here:
7 Healthy New Years Resolutions That Arent Just To Lose Weight - Yahoo Lifestyle

Read More..

GRAND RAPIDS, Mich. If the inactive lifestyle of the pandemic has impacted what you see when you look in the mirror or pull-on your favorite pair of pants, Ideal You may be the answer.

Dr. Geri Williams described the system that helps people lose weight the healthy wayand FAST.

Dr. Williams said that with Ideal You, people see results the first week and can lose up to 40 lbs. in 40 days. She said Ideal You uses whole foods, all-natural supplements and daily coaching to help people burn unneeded fat. You buy ALL of your food at your local grocery store.

According to Dr. Williams, Ideal You helps people get to their goal weight whether they just need to lose 20 or 100 lbs.

For more information, or to book a consultation, visit http://www.IdealYou.us or call 1-800-IDEAL-YOU.

Make it easy to keep up to date with more stories like this.Download the 13 ON YOUR SIDE app now.

Have a news tip? Emailnews@13onyourside.com, visit ourFacebook page orTwitter. Subscribe to ourYouTube channel.

Read more:
Stop the yo-yo dieting and change the way you see yourself in the mirror - WZZM13.com

Read More..

My name is Brandi Twitchell (@stardustandmoxie). I'm 40 years old and a massage therapist from Utah. I decided to eat a low-carb, high-protein diet and get into an exercise routine after learning I could be on the path toward health issues. I've lost 85 pounds and feel better than ever.

I have always struggled with emotional eating. I would eat when I was happy, eat when I was sad, and eat when I was bored. Food has always been a comfort for me.

At age 32, after having my children, my weight went up to 240 pounds, and it remained roughly the same for 11 years. I'd tried to lose weight many times, but the most I ever lost during those years was around 20 pounds.

My father has diabetes, and I told myself there is no way I would allow that to happen to me. I would do everything in my power to prevent it. I would not head down a path toward disease. I began to have serious talks with myself, as silly as that sounds, and I told myself that no matter how long it takes, I won't stop working on my health.

Shortly after learning of my prediabetes, I was back at the doctor, and this time I was informed that my blood pressure was sky high. I was prescribed medication but I was not willing to accept my current health condition. I knew that my children needed a healthy mother, and I needed to be a better example of how to love yourself. So, I decided to start caring about me.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

In September 2019, I started my journey and got back to the gym and changed my diet. I gave myself one year and a realistic goal of losing 50 pounds.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

I define my eating plan as low-carb, high-protein. I began by counting calories but realized quickly that it didn't work for me. While counting calories does absolutely work for some people, counting carbs worked better for me.

I started eating about 150 grams of carbs a day then slowly reduced my carb intake to about 30 to 80 grams. I started using the MyFitnessPal app to help me track my food, and I don't think I would have been so successful without tracking. You don't realize how much you are actually eating until you start tracking it.

Counting carbs helped me dramatically cut back on sugar. Sugar is so addictive for me, and I would crave it all the time. I was completely hooked on soda as well, and I would suffer migraines without it. I also craved starchy foods constantly, like French fries and bread. The low-carb diet took those foods off the table as an option, and after a few weeks, I stopped craving them. To be clear, I eat those foods every now and then, but food doesn't control me the way it once did!

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

I also stopped eating out all the time. I would eat out constantly, at least five days a week. I worked at the airport, surrounded by fast food. French fries, pizza, and soda were my go-to meal. Now, I only eat out roughly twice a month.

Finally, I added much more protein to my diet. I aim for 80 to 100 grams of protein a day, mainly in the form of eggs, nuts, and fish. (I don't eat red meat.) And when I hit a plateau, I do intermittent fasting (16:8) for a week or so, and that seems to help to kick start my weight loss again.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

For the first few months, I worked out three to four days a week. But now, I work out five to six days a week. I feel much better mentally if I've worked out for the day. Exercise brings me clarity.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

I started out with 30 minutes of weights and 30 minutes of cardio, which gradually turned into longer sessions. These days, I usually do 45 minutes of weights and 60 minutes of cardio. I use the elliptical and the stair climber most often, along with the row machine.

You don't need fancy workouts or equipment to see resultsjust dedication and your favorite music! I think the more you enjoy something, the more likely you are to stick with it. I also got a smart watch, which helped me tremendously by reminding me to get up and move!

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Losing weight will not make you happy. Your size or number on the scale should not determine your happiness. I mention this because, like many people, it's something I struggle with too. I constantly try to remind myself it's more important to be healthy than it is to be thin. I want to be able to live a long life and experience as much as I can. I feel the best way to do that is by continuing to make positive health choices.

The journey of losing weight is so much more than physical. It forces you to ask yourself tough questions and to search for answers that may be difficult to face. It can be mentally exhausting and overwhelming, and there will be many times you feel like quitting. Don't give upyou are stronger than you know. This process has changed my life because I realized that I am worth it.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

See the original post:
'After Starting A Low-Carb, High-Protein Diet, I Lost 85 Pounds And Got Rid Of So Many Cravings' - Women's Health

Read More..

While most people focus primarily on losing weight, losing weight fast or foods to eat to lose 10 kilos in a week, theres another aspect that is equally important and deserves attention. That is how to gain weight. Losing weight is tough, but so is gaining weight. And gorging on junk and unhealthy food in hopes of gaining weight, is not a solution. Since most of our health choices and life problems boil down to our nutrition, its important to take care of that if you are underweight and even more important to do it correctly. Here are 10 healthy foods that will help you gain weight fast and naturally.

When youre trying to lose weight, the first thing people are told is to either cut down on rice or remove it from their diet completely. So, it doesnt take a genius to figure out that this rich in calories and carbs food with actually help you gain weight faster. A bowl of cooked rice contains between 130 to 250 calories. And there are so many ways to enjoy rice - be it as biryani or a simple fried rice. Here are some biryani and fried rice recipes to get you started.

Whether you consume almonds, cashews, walnuts or peanut butter and almond butter, all nuts and nut butters help in gaining weight as they contain healthy sources of fat, minerals, vitamins and increase muscle mass. And these calorie-dense foods go perfectly well with almost anything you can enjoy it in a sandwich, in a smoothie or just scoop out a spoonful and lick it. Both nuts and nut butters make for perfect snacks to satiate your post-lunch or midnight cravings.

No, we dont mean going for an extra box of French fries, just because potatoes help you gain weight. Potatoes and other vegetables and foods like corn, sweet potatoes, beans, pasta, whole-grain breads that contain high amounts of starch and carbs, can help you add some extra kilos. Here are some delicious ways (recipes) to include potatoes into your diet.

Red meat and steaks are rich source of protein, fat and help in building muscle. Instead of going for leaner portions, you can pick fattier cuts of the meat to add more calories into your diet, in order to gain weight. Additionally, fatty fish like salmon, rohu, pomfret or surmai also help in gaining weight. These fish are high source of protein and contain omega-3 fatty acids that are good for your health.

Another superfood that can help you gain weight are avocados. Avocados contain fatty acids, are high in minerals and vitamins and packed with fats that are good for your heart. Whats more, as per NDTV, a 100gm serving of avocado contains around 160 calories, whereas a whole avocado contains over 320 calories. Eat in a salad, sandwich or as guacamole or dip, the choice is yours.

In case you wanted another reason to go for that extra bar of dark chocolate, you have one now. Dark chocolates are high in fats, calories and contain antioxidants like flavanols and polyphenols. Dark chocolates improves blood flow, lowers blood pressure, improves your brain function and protects bad cholesterol from oxidation. But overall, it also helps you gain weight as the same article suggests that a 42-gram chocolate bar contains 235 calories. So, go ahead and make yourself a hot cup of dark hot chocolate.

Granola is one of the tastiest cereals ever made. It contains the goodness of fibre and antioxidant-rich oats. And it also contains dried fruits and nuts that makes this calorie-dense food a perfect meal to kickstart your day with. You can enjoy it as granola bars, with milk or yogurt.

Eggs are one of the most versatile and healthiest foods in the world. You can eat as many eggs as you want and whichever way you want to. While working out, most gym trainers recommend eating eggs post workout since its high in protein and contains healthy fats, particularly the egg yolk. If you want to lose weight, its advised to not consume the egg yolks. But if you want to gain weight, consuming whole eggs are one of the best ways to do it. Especially when you have some really amazing egg recipes waiting for you to try out.

Full-fat yogurt and milk are other healthy food options to gain weight fast and naturally. Both milk and yogurt are rich sources of protein, cabs and fats. Yogurt is rich in probiotics and also builds immunity. And being a great source of calcium, milk also strengthen your bones and helps gain muscle mass. However, avoid going for packaged or flavoured yogurt that are loaded with unnecessary calories. You can enjoy yogurt with granola or fruits.

Protein smoothie or shake

Homemade protein smoothies or shakes are the best and most nutritious foods as it packs nutritional value of multiple foods into one. Its also one of the quickest ways to gain weight. Literally a blender away. From strawberry avocado smoothie, dark chocolate and banana shake to peanut butter smoothie, there are countless recipes and ways to enjoy smoothie. Have it in a glass or a bowl with your favourite choice of toppings.

NOW READ

How to gain weight the right way: 5 tips from Indias best fitness trainers and nutritionists

How to gain weight fast: 11 tips to build body mass

11 low fat foods that are actually making you gain weight

Originally posted here:
10 healthy foods that will help you gain weight fast - GQ India

Read More..

My breakfast: I have my breakfast at 8:30 am sharp and prefer eating oats with almonds and fat-free curd/ vermicelli upma with veggies/poha or two idlis.

My lunch: For lunch, had at 1:30 pm, I mostly take 2 - 3 chapatis or little rice with moong dal and low carb vegetables (broccoli, beans, spinach etc.) or grilled boiled chicken/fish ( 100 gms)

My dinner: Just a bowl of moong or split moong dal at 9 pm. If I feel hungry later, I have a glass of skimmed milk.

Pre-workout meal: 1 hour before I take 2 digestive biscuits with tea without sugar, preferably red tea. An hour before heading to my workout, I have 2 digestive biscuits with tea (without sugar). Sometimes, I have red tea.

Post-workout meal: I have a cup of green tea.

I indulge in (What you eat on your cheat days): Nothing fancy, on rare occasions when I crave too much, I like to have chicken momos or homemade pooris or paranthas. I avoid eating outside food as much as possible.

Low-calorie recipes I swear by: My wife prepares delicious oats recipe- with nuts, curd and jaggery powder. I avoid gluten and sugar. Vermicelli is another favourite. I love eating it and this has helped me control my calorie intake. Most of my food was prepared in very less oil (usually mustard oil). I have to thank my wife for being so supportive and helpful.

See the rest here:
Lockdown weight loss: "I have a bowl of moong or split moong dal for dinner" - Times of India

Read More..

PopSugar

If you're looking to lose body fat and work your muscles, this 45-minute workout designed by ACE-certified fitness instructor John Kersbergen is the place to start. It combines cardio with strength training moves - so aside from burning calories, it'll also help you build muscle, which increases your metabolic rate and helps you burn more calories when you're not working out. Essentially, this routine will help you effectively, efficiently lose weight without taking up too much time, but heed this warning: it's fast-paced and will leave you dripping with sweat! Before we get into the workout, here are a few quick reminders. This workout can help you build muscle when done consistently, but you'll also want to eat a balanced, protein-filled diet and get adequate sleep to reach that goal. The same goes for losing weight; a consistent workout routine (that includes workouts like this one) is key, but so is eating a nutrient-dense diet and working toward a modest calorie deficit (burning more calories than you consume). It's important to remember that you can't control some factors, such as your genes and hormones, and these will also impact your weight loss. With all that said, this is a Tabata workout, which is a form of high-intensity interval training (HIIT). It's a good choice for weight loss, as studies have indicated that HIIT workouts may help diminish belly fat more effectively than steady-state cardio. Each four-minute section of this workout involves eight rounds of 20 seconds of work followed by 10 seconds of rest. What makes this workout so intense is that it's long: 45 minutes total! You get a one-minute rest every 12 minutes, so soak it up, and remember that if you're at your limit or just not used to this style of training, it's OK to take a longer rest or complete your exercises at a slower pace. Drink some water, catch your breath, walk around a little, and then get ready to rev up the intensity once again. Related: Start Our 30-Day Beginner Bodyweight Challenge Today and Get Stronger Every Day! 45-Minute HIIT Workout For Weight Loss Equipment needed: jump rope (if you don't have one, just pretend!), medium- to heavy-weight dumbbells (five to 20; here are more tips for choosing the right weight), and a clock, timer, or Tabata app to keep track of time. Directions: Start by completing the warmup circuit below as many times as you can in five minutes. Then, start the first block of the workout. Do 20 seconds of the first exercise, then rest for 10 seconds before completing 20 seconds of the second exercise. Rest for 10 seconds, then repeat the two-move circuit for four rounds total. Repeat this format for each block, taking a longer, one-minute rest where indicated. Cool down after the workout with full-body stretches. 0:00-5:00 Warmup Repeat as many times as you can in 5 minutes 10 jumping jacks 10 forward backward lunges (5 per side) 10 plank jacks 5:01-6:00 Rest 6:01-10:00 Cardio Repeat 4x 20 seconds jump rope, 10 seconds rest 20 seconds mountain climbers, 10 seconds rest 10:01-14:00 Legs Repeat 4x 20 seconds air squats, 10 seconds rest 20 seconds goblet squats, 10 seconds rest 14:01-18:00 Arms Repeat 4x 20 seconds triceps push-ups, 10 seconds rest 20 seconds dumbbell thrusters, 10 seconds rest 18:01-19:00 Rest 19:01-23:00 Core Repeat 4x 20 seconds plank with bunny hops, 10 seconds rest 20 seconds v-sits, 10 seconds rest 23:01-27:00 Cardio Repeat 4x 20 seconds jump rope, 10 seconds rest 20 seconds mountain climbers, 10 seconds rest 27:01-31:00 Plyo Repeat 4x 20 seconds burpees, 10 seconds rest 20 seconds split lunge jumps, 10 seconds rest 31:01-32:00 Rest 32:01-36:00 Back Repeat 4x 20 seconds Superman lifts, 10 seconds rest 20 seconds plank with row, 10 seconds rest 36:01-40:00 Butt Repeat 4x 20 seconds jump squats, 10 seconds rest 20 seconds deadlifts, 10 seconds rest 40:01-44:00 Cardio Repeat 4x 20 seconds jump rope, 10 seconds rest 20 seconds mountain climbers, 10 seconds rest 44:01-45:00 Rest Keep reading for a description of each move. Related: Transform Your Abs With This 2-Week Crunch Challenge - It Takes Just a Few Minutes a Day!

Continued here:
Workouts that burn the most calories - Yahoo Lifestyle

Read More..

Welcome to January. Or, welcome to an entire month of fitness routines, 30 day challenges, and restrictive quick fix eating plans. Same thing, really.

With the New Year comes new challenges, new achievements, and new ways of living. It can also come with new diets, new strict workout plans, and new ways of feeling bad about yourself.

Enter 'intuitive eating': the anti-diet plan that's recently seen a significant resurgence on social media - and it may just have come at the perfect time.

A framework that has been around since the '90s, the term was introduced by dietician Evelyn Tribole and nutritional therapist Elyse Resch.

Both experienced in working with eating disorder patients and both familiar with the feelings of guilt and stress that can come alongside food, the pair wanted to devise a means of achieving mental and physical health, without succumbing to restrictive eating and a focus on weight loss.

Nutritional therapist and co-founder of Intuitive Eating Ireland, Sinead Crowe, says that intuitive eating is less about what you're eating (or what you're not eating), and more about building a healthy relationship with food.

Its a framework of self care," she tells Her. "You draw on your instinct, your emotions, and your rational thinking. We were designed to know when were hungry and when we need to feed ourselves.

"With diet culture, were following so many rules. We dont know if were doing it right or wrong, were looking at what we should and shouldnt be eating. Weve come away from that intuition over time, we need to tap back into it and see what feels good in our bodies."

Unlike dieting, intuitive eating doesn't involve following a strict set of rules or organised steps in order to reach a goal. Rather it's comprised of 10 core principals, each of them interlinked, none more or less important than the other. Except for maybe the first one: Rejecting the diet mentality.

A refusal to restrict food, a commitment to listen to the body, an acknowledgment that a fad is not going to change your life. Rejecting the diet mentality is challenging, of course it is - because diet culture is everywhere.

"I spent two decades dieting, always on that hamster wheel of trying to lose weight," says Sinead. "I was obsessing about food, eating way past fullness and not feeling comfortable in myself. Then I realised diets just werent working for me.

"Its a big step. Its quite radical to say Im done with diets.' But only when you opt out of diet culture, can you start the other principals."

Ranging from 'honouring your eating' to 'respecting your body,' intuitive eating's principals vary but the central tenet remains the same: reframe they way you think about food and your body will thank you for it.

The framework urges people to challenge the "food police," become more aware of the signs of fullness, and to tackle internalised criticism of the body.

Intuitive eating does not work for everyone in the same way, says Sinead. Nor is it a quick fix to achieve confidence and self love. But if practised, it is a means to learn how to be healthy, both mentally and physically.

So, if dieting is so toxic, that what else is left? According to Sinead, well... everything. Exercising for the right reasons, keeping up a nutrition dense diet, and having a body that feels energised and, most importantly, full.

Ive got my own fitness goals and they have nothing to do with weight loss," she says. "Goals should work with what your body needs. Its not about doing rigorous exercise, but moving with a purpose.

"I also had to work on repairing my relationship with food. Your body wants to feel energised and comfortable. You want to sleep well, move well, think straight. We dont get this when were dieting.

"Weight cycling is hugely problematic for peoples health. A person could be spending years gaining and losing weight and that has an impact on your physical health."

Unlike the classic quick fix fad diet, intuitive eating takes more than 30 days to see results. In fact, it can take a person an average of two years to fully repair their relationship with food. When you're in it, says Sinead, you're in it for the long haul - but she's adamant that the results are worth it.

I was so consumed by dieting when I was younger," she says. "I just keep thinking: imagine if I had something like this back then."

The rest is here:
What is intuitive eating? The anti-diet that wants to repair your relationship with food - Her.ie

Read More..

Contact Us Today

Page 516«..1020..515516517518..530540..»

Home » Page 516